What worked for me was just an all round workout twice a week, consisting of situps, pushups, lunges, squats, biccep curls, ovehead bench press, cross-arm hammer curls, benchdips. As for quantity I would suggest start off with something you are comfortable with, ie try 5reps per set - and just do 1 set - to start with increase gradually as the sets get easier - or keep sets the same and increase the weights. Just dont push youself too much.
Diet? not really sure - I try to get a fair amount of protein and fibre and carbs into my diet daily all from natural sources and not from shakes or powders.
Good luck on your quest.